| 由於無乜點訓,諗住一定俾上年差,點知朋友帶住,由可以跑得完,仲可以比上年有進步,收課了! 賽前宣言: 希望能4 小時內完成! | 心率區間 | 心跳數 | 心率等級 | | 1:E有氧耐力區 | 112~136 | 65~79% | | 2:M馬拉松配速區 | 136~153 | 79~89% | | 3:T乳酸耐力區 | 153~159 | 89~92% | | 4:A無氧耐力區 | 159~168 | 92~97.5% | | 5:I最大耗氧區 | 168~173 | 97.5~100% | | 最大心率為173 點此去設定最大心率 |
1月累積里程 : 89.14 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 05'58" | 00:05'58" | | 2 | 05'31" | 00:11'29" | | 3 | 05'43" | 00:17'12" | | 4 | 05'50" | 00:23'02" | | 5 | 05'54" | 00:28'56" | | 6 | 05'17" | 00:34'13" | | 7 | 05'44" | 00:39'57" | | 8 | 05'52" | 00:45'49" | | 9 | 05'21" | 00:51'10" | | 10 | 05'13" | 00:56'23" | | 11 | 07'18" | 01:03'41" | | 12 | 03'57" | 01:07'38" | | 13 | 05'48" | 01:13'26" | | 14 | 05'34" | 01:19'00" | | 15 | 05'18" | 01:24'18" | | 16 | 05'29" | 01:29'47" | | 17 | 05'35" | 01:35'22" | | 18 | 05'20" | 01:40'42" | | 19 | 05'55" | 01:46'37" | | 20 | 05'46" | 01:52'23" | | 21 | 05'57" | 01:58'20" | | 22 | 05'35" | 02:03'55" | | 23 | 05'23" | 02:09'18" | | 24 | 12'46" | 02:22'04" | | 25 | 00'01" | 02:22'05" | | 26 | 03'56" | 02:26'01" | | 27 | 06'04" | 02:32'05" | | 28 | 05'57" | 02:38'02" | | 29 | 06'25" | 02:44'27" | | 30 | 05'55" | 02:50'22" | | 31 | 06'50" | 02:57'12" | | 32 | 06'13" | 03:03'25" | | 33 | 05'29" | 03:08'54" | | 34 | 06'56" | 03:15'50" | | 35 | 17'01" | 03:32'51" | | 36 | 00'02" | 03:32'53" | | 37 | 01'52" | 03:34'45" | | 38 | 07'21" | 03:42'06" | | 39 | 06'16" | 03:48'22" | | 40 | 06'34" | 03:54'56" | | 41 | 06'12" | 04:01'08" | | 42 | 05'53" | 04:07'01" | | 43 | 05'05" | 04:12'06" | | 43.5 | 04'16" | 04:14'09" |
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